MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup
-into-
Hip Halo Warmup
-into-
3 sets (8-10 minutes)
5 Jumping Air Squats
5 Alt. V-ups (each side)
1 single pull rope climb OR 1 zombie climb
– into –
Rope Climb Practice (5-10 minutes)
*2. Workout Prep**
1 set
5 Air Squats
5 Sit Ups
1 Rope Climb (half way)
Metcon
COMP: Metcon (Time)
50-40-30-20-10
Air Squats
Sit-Ups
5-4-3-2-1
Rope Climbs
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds.
Open Athletes: Take reps down to 40-30-20-10/4-3-2-1 for a good sweat but less volume.
FIT: Metcon (Time)
50-40-30-20-10
Air Squats
Sit-Ups
4-3-2-1-1
Rope Climbs
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds.
BURN: Metcon (Time)
30-25-20-15-10
Air Squats
Sit-Ups
10-8-6-4-2
Zombie Rope Climbs
Target time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds.
Mobility
ROMWOD (No Measure)
ROMWOD